BLACKBOARD – 25 August 2014
Workload:
A. Back Squat: 4×5 + 1×10
*SAME weight as last weekThen:
B1. On the minute for 10 Minutes:
100m Run
5 Wallballs (Add 1 Wallball each round. Once you fail your work set, drop down 5 wallballs and hold on till end)Then:
3 Rounds of:
24s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
24s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.
Notes: Squats. If they have been going well, and you feel decent today for the last set try to hit a set of 10. What I don’t want is the form to turn to pure crap. Mentally hit the 5, then rep 1 at a time with proper attention. If you feel like the next rep would be bad stop there. This should build confidence for the next 4 week cycle to bump our weights up.
For the gymnastic work, same work sets as last week.
Beyul Training 
Of course! I’ll be missing 3 weeks of the next 4 week cycle……
250# x 4 x 5
250# x 1 x 10
WOD: Got up to set 10 and missed round 7’s wallballs. Last 3 rounds at 5
275x4x5
275x1x10. I told myself i wasnt going to do it but felt good and did it. Then i immediately regretted it haha.
WOD: Got through round 7, missed 8, finished with sets of 7 wallballs.
I have a feeling I’m going to regret this tomorrow come rugby practice time.